How To Use Trekking Poles: A Beginner’s Step-By-Step Guide

You bought trekking poles thinking they would help on your hikes. But now you're standing at the trailhead wondering how to adjust them, where to grip them, and whether you're supposed to move them with your left foot or right foot. Nobody hands you an instruction manual when you purchase poles, and watching other hikers doesn't always clarify the technique.

Learning to use trekking poles properly takes about 10 minutes of practice. Once you understand the basic setup and rhythm, they'll reduce strain on your knees, improve your balance on uneven ground, and help you tackle steep ascents with less effort. The difference between using poles correctly and just carrying sticks around is significant.

This guide walks you through everything you need to know as a beginner. You'll learn how to adjust pole length for your height, use the straps to support your wrists, coordinate your poles with your feet, and adapt your technique for flat paths, uphill climbs, and downhill descents. By the end, you'll feel confident using your poles on any trail.

Why trekking poles make walking easier

Trekking poles transform your entire body into a more efficient walking machine. Instead of relying solely on your legs, you distribute the workload across your arms, shoulders, and core muscles. This redistribution means less fatigue in your lower body, allowing you to walk further with less exhaustion. Studies show that poles reduce the force on your knees by up to 16%, which becomes especially noticeable on long descents or when carrying a heavy pack.

Reducing joint impact

Your knees absorb tremendous force with every step, particularly on downhill sections where the impact can reach three times your body weight. Trekking poles transfer some of that force to your arms and poles, which explains why experienced hikers rarely tackle steep descents without them. Each pole plant creates an additional point of contact with the ground, spreading the load that would otherwise concentrate entirely on your leg joints. This protection becomes more valuable as you age or if you have existing knee problems.

Using poles properly can make the difference between finishing a hike comfortably or struggling with sore knees for days afterward.

Improving balance and stability

Poles give you four points of contact with the ground instead of two, which significantly improves your stability on uneven terrain. You'll feel more confident crossing streams, navigating rocky sections, or walking on slippery surfaces. Balance becomes crucial when you're tired or carrying a backpack that shifts your centre of gravity. Poles act as stabilising extensions of your body, catching you before small stumbles turn into falls.

Engaging your upper body

Learning how to use trekking poles activates muscles in your arms, shoulders, chest, and back that normally remain passive during walking. This full-body engagement increases your calorie burn by around 20% compared to walking without poles. Your upper body contributes to propelling you forward, which takes pressure off your legs. This becomes particularly helpful on steep climbs where arm strength assists your leg muscles in pushing you upward.

Step 1. Set up and adjust your poles

Your poles work effectively only when you set them to the correct height for your body. Getting the length right from the start prevents shoulder strain, wrist discomfort, and the awkward feeling that your poles aren't helping as much as they should. Most trekking poles feature adjustable sections that telescope or fold to different lengths, making it simple to find your ideal setting.

Finding your ideal pole length

Stand upright on flat ground with your poles beside you. Adjust the length so that when you grip the handle with the tip on the ground, your elbow bends at a 90-degree angle. Your forearm should sit parallel to the ground, not angled upward or downward. This position creates the optimal leverage for propelling yourself forward and reduces unnecessary strain on your shoulders.

If you're between sizes on fixed-length poles, choose the shorter option for more control on technical terrain. Poles that are too long force your shoulders up into an uncomfortable position, while poles that are too short make you lean forward and lose power. Most adjustable poles extend from around 100cm to 135cm, accommodating hikers from 150cm to 195cm tall.

Proper pole length means your wrists stay in a neutral position throughout your stride, preventing fatigue and potential injury.

Adjusting twist lock and snaplock mechanisms

Twist lock poles require you to turn the lower section clockwise to unlock, extend or compress to your desired length, then turn counterclockwise to tighten. Grip firmly near the bottom of the upper section while twisting to avoid stripping the threads. Test the lock by pressing down on the pole before you start hiking.

Snaplock (or flip-lock) poles use a lever mechanism that you flip open to adjust, then snap closed to secure. Push the lever away from the pole body to release, adjust the length, and flip the lever back until it clicks firmly into place. These mechanisms adjust faster than twist locks, making them ideal when you need to change pole length frequently on variable terrain. Check that the lever sits snug against the pole shaft after locking.

Modifying length for terrain changes

Shorten your poles by 5 to 10cm when climbing steep hills to maintain that 90-degree elbow angle as you lean forward. The steeper the ascent, the more you'll need to shorten them. Your poles should plant comfortably without forcing your shoulders up or requiring you to reach forward awkwardly.

Lengthen your poles by the same amount when descending to keep yourself upright and reduce knee impact. Longer poles on descents let you plant them ahead of your body, transferring weight before your foot lands. Adjust both poles equally unless you're traversing a slope, where you might set the uphill pole shorter and the downhill pole longer for better balance.

Step 2. Learn the basic grip and strap use

Most beginners grab their poles wrong, missing the support system that straps provide. The wrist straps aren't decoration or simple safety tethers. They transfer weight and force from your hands to your wrists, allowing you to maintain a relaxed grip that prevents blisters and hand fatigue. Understanding how to use trekking poles starts with mastering this fundamental grip technique.

Threading the straps correctly

Feed your hand upward through the bottom of the strap loop rather than down from the top. This might feel counterintuitive at first, but pushing your hand up through the loop positions the strap to support your wrist from underneath when you push down. Once your hand passes through the loop, grab the handle with the strap sitting between your palm and the grip.

Adjust the strap length so it holds your hand at the top of the grip without you needing to squeeze tightly. You should maintain contact with the handle while keeping your fingers loose and relaxed. If the strap hangs too loose, you'll still need a tight grip. If it's too tight, it restricts circulation and causes discomfort.

Maintaining a relaxed grip

Let the strap do the work during your downward push. Your fingers stay gently curved around the handle, not clenched in a death grip. The pressure travels through your wrist and the strap rather than through a tight fist. This technique becomes crucial during long hikes where hand fatigue can make gripping painful.

A properly adjusted strap lets you open your hand completely while the pole stays connected to your wrist, ready for the next plant.

Practice walking with this relaxed grip until it feels natural. Your hands will thank you after several hours on the trail.

Step 3. Master your pole and foot rhythm

Coordinating your poles with your feet creates a natural walking motion that propels you forward efficiently. This rhythm feels awkward for the first few minutes, but your body adapts quickly once you understand the pattern. The key is matching each pole plant with the opposite foot, just like swinging your arms naturally when walking without poles.

The alternating pattern

Plant your right pole as your left foot steps forward, then plant your left pole as your right foot moves ahead. This opposite-side coordination mirrors your natural arm swing and maintains balance throughout your stride. Your pole should touch the ground at roughly the same time as your opposite foot lands, creating a smooth, rhythmic movement.

Position each pole plant beside or slightly behind your leading foot rather than far ahead of your body. Reaching too far forward with your poles disrupts your rhythm and wastes energy. The pole tip should angle slightly backward at about 70 degrees, allowing you to push off and propel yourself forward with each plant. Avoid driving the poles straight down into the ground, which creates jarring impacts on your wrists and shoulders.

Your poles work best when they enhance your natural walking pattern rather than fighting against it.

Building muscle memory

Start walking slowly on flat, easy terrain to establish the rhythm without thinking about obstacles. Count your steps out loud if it helps: "left foot, right pole, right foot, left pole." Your brain processes this coordination within a few hundred metres, turning conscious effort into automatic movement.

Lift your poles completely off the ground for a moment if you lose the rhythm, then restart the pattern when you feel ready. Don't try to correct mid-stride, as this often makes the confusion worse. Practice sessions of just 10 to 15 minutes on familiar paths build confidence before you tackle technical trails where coordination matters most for safety and efficiency.

Step 4. Use pole techniques for different terrain

Different surfaces and slopes demand specific pole techniques to maximise their effectiveness. Understanding how to use trekking poles across varied terrain prevents mistakes that waste energy or create instability. The adjustments you make to pole length and planting position transform your poles from basic support tools into precision instruments that adapt to any trail condition.

Flat and rolling terrain

Maintain your standard 90-degree elbow angle on flat paths and gentle undulations. Plant each pole beside your foot at a slight backward angle, pushing down and back to propel yourself forward. Your poles should swing naturally with your arm movement, touching the ground just as your opposite foot lands. This rhythm maintains momentum without requiring conscious thought once your muscle memory develops.

Keep your pole plants close to your body rather than reaching far ahead or out to the sides. Wide pole placement wastes energy and throws off your balance. Your tips should land within the width of your hips, creating a stable corridor of support as you walk. Adjust your grip pressure based on the surface: firmer on loose gravel or sand, lighter on packed dirt or pavement.

Ascending steep hills

Shorten your poles by 5 to 10 centimetres before starting a climb, more for steeper gradients. This adjustment maintains proper arm position as you lean forward into the hill. Plant both poles simultaneously ahead of you, push down firmly, then take two steps forward before planting again. This double-plant technique converts your upper body strength into climbing power, reducing the burden on your legs.

Position your pole tips level with or slightly behind your leading foot on each plant. Reaching too far uphill forces you to pull yourself up rather than push, which exhausts your arms quickly. Drive the tips into the ground at a perpendicular angle for maximum grip on loose or slippery surfaces. Your poles become vertical anchors that prevent backward slides on difficult sections.

Descending safely

Lengthen your poles by 5 to 10 centimetres before heading downhill to keep your body upright and transfer impact away from your knees. Plant each pole ahead of your foot so it bears weight before your leg does. This forward placement creates a braking effect that controls your speed and prevents you from pitching forward on steep descents.

Lengthening your poles on descents can reduce knee impact by up to 16%, making them essential for joint protection on long downhill sections.

Use wider pole placement on steep descents for additional stability, expanding your base of support. Your tips should land slightly outside your hip width, creating a triangle of support with your body. Test each pole plant for solid contact before committing your weight, especially on loose scree or wet rock where tips might slip.

Crossing streams and obstacles

Extend your poles to maximum stable length before crossing water. Plant each pole firmly on the streambed, testing for secure placement before stepping. Your poles create upstream and downstream anchors that prevent the current from sweeping your feet. Move one pole at a time, maintaining three points of contact (two feet, one pole or one foot, two poles) throughout the crossing.

Navigate around puddles or over logs by planting both poles simultaneously for balance. Push down through the poles to vault over obstacles or step up onto rocks. Your poles transform into temporary handrails that support your weight during awkward movements where balance becomes critical.

Final thoughts

Learning how to use trekking poles transforms them from awkward sticks into powerful hiking tools that protect your joints and improve your endurance. The techniques covered here take minimal practice to master. Most beginners develop natural coordination within their first few hikes, discovering that poles quickly become indispensable gear they wouldn't consider leaving behind.

Start with short walks on familiar terrain to build confidence with the basic rhythm and strap technique. Adjust your pole length before each hike based on the expected terrain, and don't hesitate to make changes mid-trail when conditions shift. Your body will tell you what works once you understand the fundamentals.

Ready to experience the difference that quality trekking poles make on your next adventure? Browse our selection of reliable hiking gear at Take a Hike UK to find poles suited to your hiking style and terrain preferences. Your knees will thank you on that next descent.